Starting from March 2021, I spent several months in the gym, during which I rested for about 2 to 3 months due to illness and other problems. I would like to make a summary of my achievements in these months, and also hope that some leaders can help me make faster progress or correct my training problems.
In February,
According to the record on the training record, I began to enter the gym on February 26, training, and the day of the training as shown in the figure below, you can see, the bench press is also only 20 kg, of course, at that time because it was the first to get into the gym, belong to the convalescence, equivalent to only have warmed up, the weight should be I don’t have to calculate the weight of the pole, however, The whole February and March basically did not exercise, and did not train according to the three divisions in the training notes.
In march,
I trained a few times in March. The main reason is that I seem to have caught a cold since March 5th, with fever and low-grade fever, so I didn’t go to exercise for two weeks. And do the plan or reference on zhihu someone shared brachial two brachial three super group. The effect is not very obvious, mainly because after training, the arm does not feel very much, not very sore, and the arm dimension does not increase a lot, the specific arm dimension data is not measured and recorded.
On March 23, I joined a gym boss and worked out with him. Then ON March 26, I had a workout.
In April,
In April, I caught cold, fever and pneumonia again, so I didn’t exercise for almost a month. I still remember that ON March 23, I met a big man in the gym and added wechat. Then I practiced once in early April and then I didn’t practice. The big guy was mocking me. Why I only practiced once and then I lost contact.
In may,
From May 7th, we started to train according to the plan of three divisions in the training notes, including (chest, three heads), (back, two heads), (leg, shoulder). We practiced 6 times a week and rested for one day. The overall strength is not very big, here is my level of several major items in the middle of May:
In the back of May for a period of time because every day and the big guy practice, according to the big guy’s plan to go, so, my data are not recorded, therefore, feel or quite a pity, can not be lazy in the future, all the data need to be recorded.
In June,
I went to practice every day in June. Here I show my level of several major items in June. But, again, I did not record the data every day, so it can only be used as reference.
In July,
I feel that my chest has not improved this month, and the data has not been recorded, but basically I go to the gym to exercise every day, the main rhythm is to follow the big guy, and the big guy basically does not progress. The general arrangement is chest training on Monday, back training on Tuesday, shoulder training on Wednesday, chest training on Thursday, back training on Friday, and squat once on the weekend. Squat weight and capacity are relatively large, three big guys squat together.
In August,
I feel my progress is more obvious in August. From August 17th, I began to make a new arrangement according to the three divisions in the training notes. Here I show my results of bench press. In these weeks, I obviously feel better and better. Of course, I slightly modified the number of groups and times in the plan, and arranged and increased the weight according to MadCow’s 5×5 plan. You can see that on August 23, my bench press score reached 80kg. But I still can’t do 5×5. At the same time, on August 26th, I was not in good condition and did not succeed in 5×5. In the next step, I plan to consolidate the 75kg 5×5 group, and then wash the 80kg 5×5 group two weeks later.
Self assessment
Due to the injury of my right wrist in April, I couldn’t exert myself, and my hand ached even when changing barbell tablets. Therefore, my wrist affected my performance. I had a two-week holiday in August and went back home for three days. After returning to school, I obviously felt my state was improved. I don’t know why, maybe it was because I didn’t train for two days during the three days back home, so my muscles were fully recovered.
Next step
I’m going to bench press to 80kg of 5×5 unassisted group, then hard pull to 140kg of 5×5 group, squat to 120kg of 5×5 group.
Build on this achievement and consolidate it while reducing body fat. But diet and training have not yet been planned, and how much you need to eat each day to keep your performance and your body fat down is a good question.
Training results to improve their time is before October 1. Recently, I recorded an article, and there are two other articles which are almost soon. There are three articles in total, which reduces my research pressure a lot. Therefore, I should have a lot of time for training.
After National Day, do 30 minutes of aerobics after each training session on the basis of consolidating your training results. Try to get your fitness down to 15 percent. At the same time with abdominal tear (reinforcement) training, strive to see abdominal muscles.
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